IBS friendly

GROCERY LIST

325 LOW FODMAP PRODUCTS & INGREDIENTS

US, UK & AUSTRALIAN INGREDIENT VARIATIONS
NAVIGATE YOUR SUPERMARKET WITH EASE

Becky Rashidifard.
 IBS friendly
GROCERY LIST
325 LOW FODMAP PRODUCTS & INGREDIENTS
US, UK & AUSTRALIAN INGREDIENT VARIATIONS
NAVIGATE YOUR SUPERMARKET WITH EASE

Becky Rashidifard.
 VEGETABLES
Alfalfa Spring Onions (green part only)
Arugula Sweet Potato (½ cup)
Bamboo shoots, canned Swiss Chard
Bean sprouts Tomatillos
Beetroot, pickled Tomato, common
Bell pepper, red Tomato, roma (1)
Bok choy (1 cup) Tomatoes, cherry (5)
Broccoli, whole Turnip (½)
Cabbage (¾ cup) Water Chestnuts
Carrot Watercress
Cassava (½ cup) White Potato
Chilli Witlof
Collard Greens Yam (½ cup)
Corn, canned Zucchini (⅓ cup)
Corn, cob (½)
Cucumber
FRUIT
Daikon (½ cup)
Avocado (⅛)
Dulse Flakes
Banana, spotted (½)
Eggplant
Banana, unspotted (1)
Endive
Blueberry (¼ cup)
Ginger
Cantaloupe (¾ cup)
Green Beans
Clementine
Hearts of Palm, canned
Cumquats (4)
Jalapeno
Dragon Fruit
Jicama (½ cup)
Durian
Kabocha Squash
Grapes
Kale
Guava
Kohlrabi
Honeydew (½ cup)
Leek, leaves
Kiwi (2)
Lettuce
Lemon
Olives
Lime
Oyster Mushrooms
Mandarin
Parsnip
Orange
Pattypan Squash
Papaya
Radish
Passionfruit (2)
Rocket
Pineapple (1 cup)
Rutabaga
Plantain
Scallions (green part only)
Raspberries
Seaweed/Nori
Rhubarb
Silverbeet
Starfruit
Spaghetti Squash
Strawberry
Spinach, baby (1½ cup)
Tamarind

BECKY RASHIDIFARD. 01.

 CARBOHYDRATE DAIRY & DAIRY FREE
Almond Flour (¼ cup) Butter
Amaranth (¼ cup) Cheese, All
Arrowroot Flour (⅔ cup) Cheese, Ricotta (2 tbsp)
Buckwheat Flakes (<1 cup) Cream (2 tbsp)
Buckwheat Flour (⅔ cup) Cream Cheese (2 tbsp)
Corn Flour Cream Cheese, Lactose Free
Corn Starch Ice Cream (1 scoop)
Corn Tortillas Milk, Almond
Dosa, 1 medium Milk, Coconut, Boxed (¾ cup)
Gluten Free Flour Milk, Coconut, Canned (¼ cup)
Gluten Free Old Fashioned Oats Milk, Cow Lactose Free
(½ cup) Milk, Macadamia
Gluten Free Pasta - Rice Corn Chick Milk, Oat - Australia (½ cup)
-pea (1 cup) Milk, Oat - US or UK (⅛ cup)
Hominy Milk, Quinoa
Kelp Noodles Milk, Rice
Millet Flour Milk, Soy Protein Only
Oat Bran Sour Cream (2 tbsp)
Polenta Soy Cheese (2 slices)
Quinoa Whipped Cream (½ cup)
Quinoa Flour Yogurt, Almond base
Quinoa Pasta Yogurt, Coconut base
Rice Yogurt, Cow Lactose Free
Rice Flour
Sorghum Flour
Sprouted Pearl Barley (½ cup) FATS & OILS
Starch from Corn, Potato, or Tapioca Butter
Teff flour Coconut
Wheat or Spelt Sourdough Bread Coconut Cream
Wonton paper Ghee
Margarine
PROTEIN Mayonnaise
Oil, All Types
Beef
Canned Fish
Chicken
SNACKS
Chips, corn
Edamame (½ cup without pod)
Chips, potato
Edamame (1 cup with pod)
Chocolate, dark (2 squares)
Eggs
Crackers, saltine, plain (5)
Extra-firm tofu (⅔ cup)
Popcorn, plain
Fish
Pretzels (½ cup)
Lamb
Rice Crackers (20)
Pork
Shellfish
Tempeh
Turkey
BECKY RASHIDIFARD. 02.
 NUTS / SEEDS / VEGAN
Acai Powder
Agar Agar
Almond Butter (1 tbsp)
Almonds (10)
Beans, Adzuki Canned (¼ cup)
Beans, Butter Canned (¼ cup)
Brazil Nuts (10)
Brown Rice Protein Powder
Cashews, activated (10)
Chestnuts (20)
Chickpeas, canned (¼ cup)
Dal (¼ cup)
Egg Replacer (¼ tsp)
Flax Seeds (1 tbsp)
Hazelnuts (10)
Lentils, canned (½ cup)
Macadamia Nuts (20)
Mung Beans, boiled (¼ cup)
Mung Beans, sprouted (⅔ cup)
Peanut Butter
Peanuts (32)
Pecan (10 halves)
Pine Nuts (1 tbsp)
Seeds, Caraway (2 tsp)
Seeds, Chia (2 tbsp)
Seeds, Hemp (2 tbsp)
Seeds, Pumpkin (2 tbsp)
Seeds, Sesame (1 tbsp)
Seeds, Sunflower (2 tsp)
Soy Chicken (½ cup)
Spirulina
Tigernuts (1 handful)
Walnuts (10 halves)
SUGARS & SYRUPS
Honey (1 tsp)
Jam, Marmalade
Jam, Strawberry
Maple Syrup
Molasses (1 tsp)
Rice Malt
Stevia (2 tsp)
Sugar
BECKY RASHIDIFARD.
SAUCES / CONDIMENTS
Capers (1 tbsp)
Coconut Cream (¼ cup)
Fish Sauce (1 tbsp)
Gherkins / Pickles (3 cucumbers)
Horseradish
Ketjap Manis (1 tbsp)
Mint Sauce/Jelly (1 tbsp)
Miso Paste (1 tbsp)
Mustard
Mustard, Dijon
Oyster Sauce
Pesto (½ tbsp)
Soy Sauce (2 tbsp)
Sriracha Hot Sauce (1 tsp)
Sweet and Sour Sauce
Tahini (2 tbsp)
Tamari
Tamarind Paste (½ tbsp)
Tomato Paste
Tomato Sauce
Tomato, canned (⅗ cup)
Vanilla Bean
Vinegar, Apple Cider
Vinegar, Balsamic (1 tbsp)
Vinegar, Malt
Vinegar, Red Wine
Vinegar, Rice Wine
PACKAGED FOODS
Any Monash University Certified
Food Products
Anila’s Sauces (UK)
Bay’s Kitchen (UK)
BelliWelli
Casa de Santé
Epicured
Fodmapped
Fody Foods
Green Valley Creamery
Owyn
Preggo Sensitive Recipe Sauce
Quaker Gluten Free Instant
Oatmeal (1 packet)
Rao’s Sensitive Marinara
Schar’s Bread: Deli Style and White
Udi’s Bread: White
03.
 PACKAGED FOODS (AUS)
Alpine Breads (Australia) Kaffir Lime Leaves
Cobram Estate (Australia) Lemongrass
Cocofrio (Australia) Mint
Food for Health (Australia) Mustard Seeds,
Golden Days (Australia) Nutmeg
Kez’s Kitchen (Australia) Oregano
Lewis & Son’s (Australia) Pandan Leaves
Liddell’s (Australia) Paprika
Pirahna (Australia) Parsley, fresh
San Elk (Australia) Pepper
Simply Wize (Australia) Rosemary
Tip Top (Australia) Saffron
Sage
Sumac (1 tsp)
Tarragon
HERBS & SPICES Thyme
Allspice Turmeric
Agave (1 tsp)
Asafoetida Powder
Asian Garlic Chives BEVERAGES
Basil Beer
Bay Leaf (1) Cacao Powder
Capers Coconut Water (½ cup)
Cardamom Coffee
Chilli Flakes Cranberry Juice
Chives Espresso
Cilantro Gin
Cinnamon Instant Coffee
Cloves Kombucha (¾ cup)
Coriander Tea, Black (1) cup
Cumin Tea, Chai, weak (1 cup)
Curry Leaves Tea, Dandelion, weak (1 cup)
Curry Powder Tea, Green
Dill Tea, Liquorice
Fennel Seeds Tea, Peppermint
Fenugreek Tea, White
Five spice Vodka
Goraka Wheatgrass
Black Tamarind Whiskey
Gotu Kola White, White
Habanero Wine, Red (1 glass)
Herbs de Provence Wine, Sparkling

References: property of Monash University Fodmap Diet App. The opinions of Dirty Habit NY, LLC and this handout are not intended to
provide medical advice or to diagnose or treat medical diseases. It is strictly for informational purposes. Before undertaking any course of
treatment, seek the advice of your physician or health care provider, as the information provided does not replace their medical advice.
©Dirty Habit NY, LLC, 2021
04.